Fighting Fear: How Awareness, Action, and Mindfulness Change Everything
- Hilary Valdez
- Nov 15, 2025
- 4 min read
“Where your fear is. There is your task.” -Carl Jung Fear is part of being human. It’s okay to be afraid. People may suppress or deny fear, mistaking it for weakness. Fear protects us from danger and helps us stay alert to risk. Everyone, even the bravest Marine or Navy Seal feels fear at times. The difference is how they respond to it. The first step toward facing fear is to acknowledge it honestly. What if you and your group of Neanderthal homies were out hunting and suddenly you saw a 13-foot, 6 to 8-ton Wooly Mammoth storming toward you? Or a 14-foot Straight-Tusked Elephant weighing 12 tons starts attacking you? Now, you’re running for your life to the nearest cave when suddenly a massive one-ton bear, resting in that cave, is startled and angry, since you invaded his cozy habitat. Now, Mrs. Neanderthal is furious, since you failed to return home with meat. Trouble, anxiety and fear are natural parts of living, both then and now.
Fate and destiny are features of life. Fear is one of the most powerful and universal emotions known to humanity. Historically, violence has been a part of civilization, but fear, for the most part, protected people from danger. Fear kept people alert and taught caution. When to hide, run, or remain quiet. But in the modern world, fear often takes forms that are no longer tied to physical survival. We fear failure, rejection, change, the unknown, technology, robots, AI. Understanding fear, becomes the first step toward mastering it.
At its core, fear is a natural response to a threat. It begins in the mind and spreads to the body. Body language is your mind speaking: quickened heartbeat, tense muscles, twitching, anxiousness, shallow breath, pacing. These reactions are ancient signals meant to prepare us for “fight or flight.” But when fear arises from imagined threats, e.g., public speaking, a new job, trying something new, moving to a different state or country, or facing uncertainty, our mind can inhibit us due to fear: F.E.A.R. … Face Everything and Recover or Forget Everything and Run.
Ultimately, overcoming fear is a journey of personal growth. It strengthens character and deepens faith in ourselves and in life: FEAR-WARD! Easier said than done sometimes. Ever since a plane crash in a C-141 while in the Marine Corps, I’ve been afraid of heights. Still am. That’s ok. If I’m on a glass elevator, I just close my eyes. I accept my fear; I don’t fight it. When we understand that fear is not our enemy but a teacher, we begin to live with greater freedom and purpose. To conquer fear is not to eliminate it, but to transform it into wisdom, courage, and peace. “No roller coaster for me! Ok, I’m afraid. I admit it!”
Understanding the roots of fear is important. Many of our fears are not about the present moment but are echoes of old pain, insecurity, or loss. A child who was harassed, discriminated against or mistreated, may grow into an adult who fears failure or judgment. By tracing fear to its origin, you can loosen its grip. By taking your own inventory of your life and fearful events, can help reduce fears and with the sense, that those past fears no longer apply today.
To overcome fear, face it honestly. Avoidance only strengthens its grip, while awareness loosens it. Naming what you fear removes some of its mystery. Reflection helps you to see whether the danger is real or imagined. As you grow in self-awareness, you learn that courage is not the absence of fear, but the decision to move forward despite it. Deep breathing, mindfulness, and positive visualization can calm the body and help overcome fear. Taking small, deliberate actions toward what frightens you gradually builds confidence. Each success, no matter how small, weakens fear’s grip.
To overcome your fear, use rational thinking. Dispute your emotional thinking. Examine the evidence. What are the facts? What is the logical outcome of the event? What is the worst case and best-case scenario? Build resilience. Courage isn’t the absence of fear, but movement despite it. Take baby steps toward resilience. Accept fear as human. Fear is not failure; it’s part of our instinct for survival; it’s hard wired into your brain. Sometimes you have to re-wire yourself. Break out the jumper cables. Just be honest with yourself. All of us are frail human beings. But denial gives fear more power. Naming what you fear begins the process of reclaiming control. If all else fails, talking with a friend, a counselor or mentor can offer encouragement. Keep a journal of stimulus-response moments. What you felt, when, place, and stimulus. Back to Ivan Pavlov’s stimulus-response theories.
About the Author:
Hilary Valdez is a freelancer living in Tokyo, Japan. He is an experienced Mental Health professional and Resiliency Trainer. Valdez is a former Marine and has worked with the military most of his career and most recently worked at Camp Zama as a Master Resiliency Trainer. Valdez now has a private practice and publishes books on social and psychological issues. His books are available on Amazon and for Kindle. Learn more about Valdez and contact him at his website or email (InstantInsights@hotmail.com). Follow his YouTube channel Hilary’s Quick Talk for more insights.
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